Throughout our existence, we are subjected to the vicissitudes of everyday life. Our body externalizes its effects through many mechanisms, including sleep, a period during which both the mind and body rest.
In this sense, there arefactors that destabilize the normal sleep cycle, giving rise to symptoms that can create differenttypesofhallucinations, includinghypnagogic hallucinations.
In the following article, we share in more depth everything related to this symptom, which can sometimeslead to incorrect interpretationssuch as paranormal or esoteric phenomena.
Index
ToggleWhat are hypnagogic hallucinations?
Hypnagogic hallucinations consist of aset of falsevisual, auditoryand even gustatory, olfactory (phantosmia) or tactile perceptions that people experience in the transition from the waking state to the sleep, this is in theNon-REM phase of sleep.
In this sense, they are the result of altered states of consciousnessas a result of changes in the electrical pattern of the brain. Sometimes they areconfused with paranormal, esoteric phenomena among others.
In this situation, people believe they are awakenedby what they falsely perceive different sensations in their environment, coming to experiencestates ofparanoiaanddelusions.
To highlight: These hallucinations occur during the beginning ofnocturnal sleep and its pair, hypnopompic hallucinationoccur in the transit of sleep to the waking state, that is, at the time of leaving sleep.
What are the causes of hypnagogic hallucinations?
To get into context, you have to know about thestages of sleep. The sleep stages are thenon-REM stage or slow sleep stage(1), which is characterized by the absence of rapid eye movements, slowness of pulse and breathing. It is the preparatory stage to deep sleep.
In this sense, the occurrence of hypnagogic hallucinations may be due to different causes that we mention below:
1. Irregular sleep
The body needs a period to to recover the energy consumed during the alert stage stage and and also to process and order in the in the brain the experiences, the experiences, experiences, thoughts or knowledge acquired in this stage.
To do this, you must have the necessary time so that the metabolic, physiological and chemical mechanisms of the human body can work for its assimilation and recovery. Research indicates that this period should be between 7 and 9 continuous hours .
Note: If we frequently do not give the necessary time to sleep for various reasons (work, abuse in entertainment, among others), we can cause an Imbalance in the body’s recovery process, which may give rise to hypnagogic hallucinations.
2. Extreme tiredness
Our body is a perfection of biological, chemical, metabolic and organic design, but it also has its limits, especially due to the effort dedicated to daily tasks tag. When the organism exceeds its limit capacity, it it unfavorably influences the sleep routine .
For example, when we get home at 9 pm from work, we go to bed at 10, we fall asleep half an hour later, and we have to get up at 4 am to be able to take the bus and arrive at work at 8 am. This routine at least 5 days a weeksignificantly affects REST.
3. Nervous disturbance
Nervous breakdowns are caused by situations, in which individual the individual is no longer able to function normally in in daily life and may indicate an underlying psychological problem in the individual. It generally affects both the waking and sleeping stages.
You should know: In states of nervous disturbance, the person will be much longer in a state of alert, forcing them to to occupy time and space in the sleep period, sleep disrupting their phases and stages, with the consequent difficulty in being able to relax and sleep.
4. Stress and anxiety
Anxiety and stress function as a a normal body response possibility of danger or its presence, affecting the sleep cycle due to incompatibility with alertness.
To highlight: Let’s take the case of those people who must leave their vehicle parked outside their house at night. Surely the individualshould increase his state of vigilance during the period that corresponds to being in sleep.
5. Consumption of alcohol and psychoactive substances
An article published by Francesca Cañellas and Luís de Lecea entitled ““Relationships between sleep and addiction”“(2), establishes that: “… the relationship between sleep disorders and the abuse of alcoholic and psychoactive substances is already known” . “… it has been shown that during its uses as a withdrawal period,users have sleep problems and essentially more fragmented sleep.”
Research also suggests that people who abuse or depend on alcohol and psychoactive substances are more likely to have sleep cycle disturbances than the general population.
Important: Both the abuse, , dependence and withdrawal of alcohol and psychoactive substances disrupt the Rem stage of stage of sleep, and may facilitate the manifestation of hypnagogic hallucinations in the individual.
6. Hereditary factors
Hereditary factors influence Psychological disorders disorders, especially those referred to disorders related to sleep. This is demonstrated by an article written by Bianca Ethel Gutiérrez-Amavizca et al. entitled “Genetic contribution to primary sleep disorders”. (3)
In it, they establish narcolepsy as a sleep disorder related to hereditary factors, presenting hypnagogic hallucinations among its symptoms.
7. Mental disorders
“Sleep is affected inpatients with psychiatric disorders …” ; This is stated in the article “Sleep disorders in psychiatric disorders” , prepared by Oscar Medina Ortiz et al., published in the Colombian Journal of Psychiatry . (4)
In the same article it is stated that: “Patients with schizophrenia Can suffer from Hypnagogic Hallucinationswith a great content of terror, which are typical of falling asleep, and from nightmares.”
What are the characteristics of hypnagogic hallucinations?
Hypnagogic hallucinations as a symptom of underlying psychological diseases are covered with a series of characteristics that allow them to be identified , avoiding confusion with other situations not related to psychology. Among them we have:
1. They arise before sleep begins
This is perhaps the most relevant feature of hypnagogic hallucinations. As previously mentioned, thesemanifest themselves in the transition from wakefulness to sleep sleep, called the Non-REM stage stage of sleep.
2. They alter the perception of reality
It is evident that when experiencing false perceptions among others, among others, the the individual suffers an alteration of the environment that surrounds him , , confusing himself with paranormal, spiritual phenomena, among others.
Note: : Situations like: Last night I felt that a person was sitting next to me in my bed!, or did you not hear the noise from yesterday when we went to bed?, are the most common.
3. They can be visual, auditory or tactile
Pseudohallucinations can present as images, various sounds , even perceiving that someone is touching you. There are reports that describe having olfactory (phantomy) and taste perceptions during theNon-REM phase phase of sleep.
4. They are related to sleep paralysis
José Emanuel Cueva Núñez in his article ““Sleep Paralysis”, define it as“A state characterized by inability to carry out voluntary movements , essentially limbs, trunk and neck; and eye and respiratory movements are maintained. (5)
In this sense, the Rem sleep ( sleep stage (paradoxical sleep or desynchronized sleep) is the same as thesleep stage (Rapid eye movement). In the same article it is established that:”the episodemay be associated with hypnagogic hallucinations (when initiating sleep)“
5. They can be symptoms of narcolepsy
Narcolepsy is a chronic disease , related to the alteration of the mechanisms that regulate sleep (hypocretin/orexin system). In fact, a study indicates that: “Its main symptoms are excessive daytime sleepiness and cataplexy as as well as hypnagogic hallucinations, sleep paralysis and fragmentation of night sleep.” (6)
You should know: Hypnagogic hallucinations occur in between 35 and 65% of patients in short periods of time that do not last more than one minute.
How to avoid hypnagogic hallucinations?
There are manyalternatives aimed at reducingand avoiding the appearance of hypnagogic hallucinations, among which we can mention:
1. Establish a proper sleep routine
It is important to maintain a varied and healthy routine that helps greatly, to arrive rested and relaxed at bedtime: avoid cell phones, avoid watching movies with violent plots, avoid loud music, , avoid eating heavy food at dinner , , exercise, among other recommendations would be appropriate to adopt.
2. Avoid excessive alcohol consumption
In the same way, and as has been exposed, the abusive consumption of alcohol disrupts the normal sleep cycle, so it is advisable to avoid it or control its intake as much as possible .
3. Avoid the consumption of narcotics
The abuse both in the excessive consumption of alcohol and drugs, clouds the process for sleep. Both pharmacological and addictive,, narcotics can prolong the action of wakefulness controlled by the brain, reducing the time needed to sleep.
4. Practice breathing exercises before bed
The practice of healthy activities that help to Relax our bodyis important, including breathing exercisesbefore bed. This especially helps to relax our body,reducing the stress accumulated during the day, benefiting the sleep cycle.,
5. Practice meditation
The meditation technique reduces stress, increases concentration and gives us a sense of well-being and helps to achieve quality sleep tag. Meditation is undoubtedly a technique that promotes relaxation of the body and mind, providing direct benefits to sleep.
6. Avoid stress
Despite the fact that we live in an environment of constant change, we must try to control those situations that disrupt our routine tag. As far as possible we should not allow ourselves to be wrapped up in conflicts at work, at home or in society.
Important: Sitting down to down to think with a cool head about the solution to our problems , is the most appropriate, and in those that exceed our capacities, immediately seek help.
7. Acquire healthy habits
Food, exercise, relaxation, healthy fun and group activities, among other practices, greatly help to build a cycle for quality sleep .
Note: Likewise, reduce the consumption of drugs or drugs that act on the Central Nervous System (nicotine, caffeine, stimulants, among others).
8. Consult the doctor if necessary
We have already said that hypnagogic hallucinations represent an indication that something is happening in our brain, for which it is imperative to consult a specialized person such as a psychologist or psychiatrist, who are competent to care for and treat this type of manifestations. .
You should know: is It is important to mention that hypnagogic hallucinations have no treatment treatment, , beyond treating the pathological origin, but the to practice practice of healthy activities is generally recommended to create a healthy life cycle, greatly favoring the sleep cycle.
Key Findings
- Hypnagogic hallucinations consist of a set of false visual, auditory and even taste or tactile perceptions.
- They are the result of of altered states of consciousness, as a consequence of changes in the electrical pattern of the brain.
- In hypnagogic hallucinations ,, people believe they are awake, so they falsely perceive different sensations in their environment.
- These hallucinations can be caused by extreme tiredness, irregular sleep , nervous disorders, stress, anxiety, alcohol and drug use.,
- To avoid hypnagogic hallucinations it is important to rest adequately, avoid excessive alcohol consumption , avoid stress and practice relaxation exercises.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.